VR Training

2008-07-15T10:50:00.002-04:00

Checkout Pure Fuel Organic Energy Blog News http://purefuelenergy.blogspot.com/

VR Training Group Levels

2008-06-30T08:01:00.005-04:00

VR1 – Advanced Runners looking to increase speed and potentially qualify for Boston
Tuesday – Track Workout Day (Visit Vertical Runner Message Board

Thursday – Tempo Run Day:

15 Min Warm Up + 30 Min Goal Marathon/Half Marathon Pace + 15 Min Cool Down

VR2 – Have participated in marathons/half marathons and would like to improve

Pick one every week but do not do both!!!

Tuesday Track Workout Day (Visit Vertical Runner Message Board)

Thursday Temp Run Day:

10 Min Warm Up + 10 Min Goal Marathon/Half Marathon Pace + 5 Min Easy + 10 Min Goal Marathon/Half Marathon Pace + 10 Min Cool Down

VR3 – New to marathons/half marathons or new to running

Tempo Run Day –

Pick one of your weekly runs to implement this run but do not do it the day before a long run!!!

10 Min Warm Up + 5 Min Fast + 5 Min Easy + 10 Min Fast + 10 Min Cool Down

MO 100

2008-06-23T10:22:00.001-04:00

Mohican was my 2nd 100 Mile Race...My 1st 100 Mile Race was Mohican in 2001I was 24 and had not even run a marathon, but I had heard of the event and knew it was something I had to do7 years ago I had no idea what I was getting myself into and now I knew exactly what I was getting myself into which made this one much more stressfulMy plan was to run smart and stay well fueled and hydratedGoing into the race, I felt that my leg speed would be a big advantage if I could save my energy and quads for the second halfI went out faster than planned, but was comfortableI never felt like I was running on the edge of disasterHeading into the Grist Mill Aid Station the first time I felt a hot spot developing on the bottom of my foot and knew it was badTook my shoe off to inspect the damage and put some Vaseline at the trouble areaMy 50k split was right around 5:40 and I was thinking that I was well on my way to an 8:40 50 mile splitThe aid station after the Grist Mill is the Covered Bridge where there are podiatry students/volunteers that mend feet issuesI hated to stop, but had no choice so I took a seat (my #1 rule is to NEVER sit!)Several aid stations after that I stopped to see how the foot was doingIt hurt and it caused me to get off of my game plan and this was my low point I had all of these thoughts in my head as to why to stop or why to keep goingWhich brings me to my #2 rule...take it aid station to aid stationThat's what I did since I knew I would be meeting my pacer, Greg Dykes at mile 60Pacer pick up is the Fire Tower and when I got there my foot was jackedI dried it off and powdered it up as well as changing into my trail shoesThis was a great move since my foot was now striking differentOnce I picked up my pacer it was time to get to workI had been running alone all day so it was nice to have the companyIt was like any other Saturday morning trail runWe picked off 3 runners on our way to the next aid stationThe first time I walked was at mile 64I told Greg that we were now going to walk the ups, crash the downs, and run easy on the flatsEverything was flowing perfectly and then we arrived to Bridal Staging AreaThe high point of arriving at this aid station was that my support crew was there to cheer me on (Thanks Holly, Mom, and Dad!)Of course this would have to be the same time when I became nauseous (Sorry Holly, Mom, and Dad!)I got my act together and we headed out for the longest stretch to an aid station (7.2 Miles) This section was much more pleasant during the day before the thunder storms hit and turned these horse trail into a muddy messIt was great to be able to go 83 miles without a headlamp and now it was a struggleFrom the mid day heat and the rain, there was terrible visibility on the trailsAlong the way to the next aid station there is a cooler with water about 1.5 to 2 miles out that runners can use to fill upThis brings me to my #3 rule...do not empty your bottle until you know the cooler has liquid inside of itI dumped my bottle thinking that some plain old H2O would be a great break from the sports drinkOh well, life goes on and so did the raceReaching Rock Point was a blessing and a curseIt was great to be at mile 90, but my legs were TRASHED and I was EXHAUSTEDAccording to the aid station the runner before me had checked in 10-15 minutes before me and on this 10 mile section anything is possibleThis is only if running is not impossible, which it was for meIt took me 2:40 minutes to do 10 Miles!!! (Sorry Greg)Speaking of Greg, he was a great pacer and I am forever thankful for his supportRolling into the last aid station (The Castle) we could see no markings or signsWe ran up to the Castle and nothing was there so I sent Greg down the road to scope things outI had assumed that we were off course so I began to head back down to the road and sure enough that is where the aid station was locatedApparently someone must have takes the signs and glow sticks from this areaThe last 5 miles was the longest 5 Miles of my lifeI wanted to throw up, go to bed, or better yet BOTHUpon reaching the home stretch I was totally pumped to be finished and my time was 9 hours faster than my 1st Mohican (Looks like 7 years from now I should run 12 hours...HA!)Today I am very happy with my performance while at the same time very soarThe biggest lesson I learned is that you have to be able to run/jog the last 10 Miles to close out a 100 Mile Race I lost 40-50 minutes and my opportunity to break 20 hours in the last 10 MilesThe coolest thing about the event is that everyone is friendsEveryone wants to see everyone do well as long as they do not beat them (Of course we are all still happy for them but it sucks to get beat!)I was asked what was more difficult, a 2:46 marathon or a 100 MilerLet me just say that for now I am going to focus on marathons and the occasional 50KSee you all out on the trails soon!
Later,Vince

2008-06-20T17:43:00.001-04:00

Here are the handouts from the VR Training Nutrition Seminar
Lee Ann DiBiase's Website. Click on presentation
http://www.leeanndibiasenutrition.com/healthy_eating_healthy_living_healthy_you

RECIPES FROM VR TRAINING SEMINAR (REVISED)

2008-05-30T15:31:00.003-04:00

Orange-Blueberry Pancakes

Recipe By: Chef Bill Bailey
Serving Size: 6 Yield: 2 each
Preparation Time: 0:00
Categories: Breakfast

Amount Measure Ingredient
-------- ------------ --------------------------------
1 1/4 cups unbleached flour
1 cup whole wheat flour
1/4 cup soy flour, lowfat
1/4 teaspoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 1/2 cups apple juice
1 1/2 cups orange juice
1/2 cup frozen blueberries

In a large bowl mix all the dry ingredients.

Mix in apple & orange juice. Do not over mix.

Preheat a griddle or skillet then spray with vegetable spray.

Spoon 2" to 4" round pancakes. Add frozen blueberries.

Once batter starts to brown on the sides carefully flip.

Serve with agave nectar.

Copyright: 2008
- - - - - - - - - - - - - - - - - - -
Per Serving:(excluding unknown items): 227 Calories; 1g Fat (3.4% calories from fat); 7g Protein; 50g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 799mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Fat; 0 Other Carbohydrates.

Hummus

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Appetizer

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound chickpeas -- cooked
8 ounces tahini paste
2 teaspoons garlic -- chopped
1/2 teaspoon cumin
4 ounces lemon juice
1 teaspoon salt
cayenne pepper -- to taste
1/2 ounce olive oil
2 teaspoons fresh parsley -- chopped
1/4 ounce vegetable stock

1. Combine the chickpeas, tahini, garlic, cumin, vegetable stock and lemon juice in a food processor; process until smooth. Season with salt and cayenne.

2. Spoon the hummus onto a serving platter and smooth the surface. Drizzle the olive oil over the hummus and garnish with the chopped parsley. Serve with warm pita bread that has been cut into quarters.

Yield: 1 quart (1 liter)

Per Serving (excluding unknown items): 198 Calories; 10g Fat (44.3% calories from fat); 8g Protein; 21g Carbohydrate; 6g Dietary Fiber; trace Cholesterol; 160mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.

Approximate values per 2-oz. (54-g) serving: Calories 210, Total fat 16 g, Saturated fat 1 g, Cholesterol 0 mg, Sodium 250 mg, Total carbohydrates 10 g, Protein 7 g, Iron 8%

Pineapple & Ginger Smoothie

Recipe By :Chef Bill Bailey
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup orange juice
1/4 cup pineapple -- Frozen
1/2 each Banana
1/4 teaspoon fresh ginger root -- Grated
1/2 cup ice

Blend all ingredients in a blender or food processor until smooth.

Description:
"A refreshing and filling beverage"
Copyright:
"2008"
Yield:
"1 each"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 129 Calories; 1g Fat (4.5% calories from fat); 2g Protein; 32g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Vegetable; 2 Fruit.

NOTES : Substitutions can be made. Add Fresh Mango, Apple, Coconut.

Spinach & Carrot Wrap

Recipe By :Chef Bill Bailey
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 each tortilla, whole wheat 96% fat free flour
1/2 ounce hummus
1/2 ounce spinach
1/2 ounce carrot -- shredded
1/4 ounce red bell pepper -- roasted and sliced
2 slices tomato

On a flat surface lay out wrap.

Spread hummus over wrap.

Add spinach, carrots, roasted peppers & tomato slices.

Fold in the sides then roll up.

Cut on a bias and serve.

Description:
"Nice snack or lunch wrap"
Copyright:
"2008"
Yield:
"1 serving"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 225 Calories; 5g Fat (17.8% calories from fat); 8g Protein; 42g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 472mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fat.

2008-05-29T10:38:00.003-04:00

VR Training Fall Kick-off Meeting 2008

was well attended. About 20 new and familiar faces in the crowd gearing up for fall marathons. We can talk about fall marathons with out Akron Road Runner Marathon Race Director Jim Barnett. Jim set the atmosphere and excitement. A proper training program begins with Nutrition. Sports Nutritionist Lee Ann DiBiase laid out the bases to proper nutrition while training for a marathon.

The evening was completed with Chef Bill Bailey preparing pre & post training/race meals.

VR Training's Head Coach Vince Rucci

Akron Road Runner Marathon's Race Director, Jim Barnett

Sports Nutritionist Lee Ann DiBiase

Chef Bill Bailey's cookind demo display

Note: We will publish the presentation & recipes soon.

VR TRAINING FALL KICKOFF MEETING May 28 2008

2008-05-28T14:57:00.002-04:00

Fall 2008 VR Training Kick Off Meeting We will have our Fall 2008 Kick Off Meeting tonight Wednesday May 28th at 7:00pm at the Hudson Library: http://www.hudsonlibrary.org/
Jim Barnett, race director for the Akron Marathon, will be in attendance to provide all of the information on the 2008 event.

We will also have in attendance Dietitian Lee Ann DiBiase & Chef Bill Bailey. They will focus on Pre & Post Race nutrition. Sample some of Chef Bill's culinary creations while Lee Ann show you how to make healthy choices during your training & on race day. A small $5.00 fee (cash or checks) will be asked to cover the cost of food.

Chef Bill Bailey is an Ultra Runner and the owner/operator of the well respected culinary company: Playing with Knives and Fire LLC. He also is the creator & co-owner of PURE FUEL ORGANIC ENERGY BARS(www.purefuelenergy.com).
He holds a Bachelors of Science degree in Nutrition and Hospitality Management. He has worked in the restaurant industry for more than 20 years including positions as Head Chef and Corporate Chef for several well-known companies. Chef Bill has been featured in Northeastern Ohio Magazine, the Akron Beacon Journal. He is serve safe certified and has taught classes on safety and sanitation.
Lee Ann DiBiase, a dietitian, athlete, and former foodservice. director. She is experienced in creating a balanced, cost effective nutrition program for clients, businesses, and athletes. Ms. DiBiase holds a Masters in Nutritional Science from the University of Rhode Island. She currently serves as an instructor in Sports Nutrition at Akron University and as an instructor of Health and Nutrition at Western Reserve Academy. More information about her services can be found at http://www.leeanndibiasenutrition.com

Take a Moment to Let It Soak In

2008-05-24T09:26:00.003-04:00

Deep Thoughts....

My running "life" began 11 years ago while in Virginia Beach with the Navy. Reflecting back, the running community that welcomed me, encouraged me, and saw me through thick and thin was a key instrument in providing the framework for a running "life" I so embrace today. Even though I moved out of Virginia in 2001, I still consider them some of my very best friends...for life.

That move from Virginia took my family to Colorado Springs...a view of Pikes Peak out my living room window and Saturday morning runs aboard the Barr Trail heading to Pikes Peak...absolutely breathtaking. However, with Colorado on top of the heap with regards to "fittest state in the country," the running community left MUCH to be desired. Still today, as Vince will attest, it lacks community and a quality hub to connect everyone, such as a locally run specialty running shop. Yea, they have one, but it's nothing like what exists in Virginia Beach (ie: http://www.runningetc.com/) or Vertical Runner here in Hudson. Key ingredients are heavy involvement in the community, not just the "running" community, but the community in which the store calls "home." It also must put the good of people and doing what's best for them above making the highest profit. Sure, profit is crucial otherwise the store would cease to exist, but it's not the drive...it's not the passion that keeps it alive. Truly serving others as they would want to be treated and helping them reach their goals must be the cornerstone upon which all else is built.

OK, so here I am...11 years into my running "career." Who would have thought I'd find such a "community" as I have here in northeast Ohio. Ask someone who isn't in it, whether they live here or anywhere else in the country, they'd probably not believe it. We have at our disposal miles and miles of gorgeous protected land...Cuyahoga Valley National Park, Cleveland Metroparks, Summit Parks...to name a few. Even I had no idea how much was here until I ran...well, I "slogged"...through the rainy Green Jewel 100K a few weeks back...and I was taken through a tour of what the Cleveland Metroparks has to offer. I thought I "knew it all" since I'm familiar with the CVNP.

Then comes the Cleveland Marathon last weekend. I didn't even run it, but I was there and what a showing it was. My only goal was to snap photos of VR tech tees and I couldn't believe how many folks I knew. One after another, there YOU were! Then came the 25 mile mark where I saw happiness, sadness, pain, and just plain 'ol elation for being 1 mile to the finish! For some, they were finishing their first marathon, their 20th, or reaching a seemingly unreachable goal...like Aaron qualifying for Boston (now THAT was a heck of an inspiration!).

Take a moment to step back and soak it all in...a running community that accepts all, regardless of ability, talent, or experience. Elite ultra-runners to someone who runs 3 miles and wants to run a marathon...you're welcome here! Thank you to all of you and thanks to Vince & Steve for opening a store and infusing their passion into the local community. Don't ever take this for granted...it's not the "norm" and you may not ever find it again should you move away. (ie: I almost moved to San Antonio, TX and when I asked about "group runs" at the local running shop, they thought I was speaking Greek!)

Set goals, achieve them, live a healthy lifestyle, and just get out there!

Join us at the Fall VR Training Kickoff Meeting THIS Wedneday at the Hudson Libary @ 7pm!

Happy Trails!

Nick Billock
Running the Race Set Before Me

Testimonial (Amy Purcell)

2008-05-23T04:52:00.001-04:00

Check out her blog for her race report:
http://www.amypurcell.com/blog/

Testimonial (Niall Corrigan)

2008-05-22T06:01:00.000-04:00

Hi Vince,

I ran the Cleveland 1/2 marathon.

This is the fourth time I did it.

I was trying for less than 2 hours.

Last year it took me over two and a half hours.

This year it was 2 hours 5 minutes and 45 seconds.

At about the 9 or 10 mile mark a group passed me.

Carrying balloons and a sign. Oh no!! The 4:00 hour marathon pacer.

Bummer!!

I could not catch up. I watched the group fade into the distance.

But I kept on running. I never stopped for the whole thing.

The 2 hours 5 minutes and 45 seconds is still my Personal Best!!!

My family bought me a Garmin for my 58th birthday on April 29th.

The Garmin told me that the Cleveland half was actually 13.2 miles.

Here is my mad logic...

At 60 the qualifying time for Boston is 4 hours..

A half in 2 hours..

And a full in 4 hours by the time I am 60.

Hmmm...

I have 5 minutes to get off my 1/2 marathon best..

I have never run a marathon..

I need goals.

I want to try a full marathon in Akron on the 27th September.

That is only 129 days away..

Oh boy!! I have to be careful not to over train..

I still have a couple of years yet..

And, I'm still getting faster.

My son said "Hmmm Boston.. that's the big one??"

My wife said she will come to Boston to see me if I qualify.

Normally, she is at home sleeping when I run.

I have run 6 half marathons this year:

Gasparilla Distance Classic Tampa ½ Marathon (February 10th, 2008) 2:17

It was nice and sunny.

Mill Creek Distance Classic 1/2 Marathon (Sunday, March 2nd, 2008) 2:21

Cold with snow on the ground.

CWRRC Spring Classic 1/2 Marathon (Saturday, April 5th, 2008) 2:09

I remember it was nice and sunny. I was wrapped up so not cold.

Sandy Ridge 1/2 Marathon (Sunday, April 20th, 2008) 2:09 ---- I got 2^nd place in age group medal for this one!!

The weather was awful, it was raining, there were only two in my age group.

I don't care, I deserved that medal!!

Huron Lighthouse Half Marathon & 5K (Saturday, May 3rd) 2:09

It was cold and raining the whole way.

Rite Aid Cleveland 1/2 Marathon (Sunday, May 18th, 2008) 2:05

It was raining, but not as cold and raining as last year.

I was not in pain and could walk about normally!!

Oh, I ran the 2008 Winter Buckeye Fun Run Half too. In 3:12.

It is true. There is no such thing as a "fun run".

But I was more interested in eating all the food and finishing..

I remember it snowed at one point, but also the sun came out.

I am scared of Trail running. Afraid of falling, afraid of a broken ankle.

So I picked my way through. I was happy with less than three and a half hours.

I hope I can do it again next year. For the "fun" of it!!

I am going to Ottawa this weekend. It is Race Weekend. My son lives there.

There is a 5K on Saturday and the ING Half Marathon on Sunday.

I will run in both. I will try again for 2 hours in the half.

This year I have run in five 5K's. The Shamrock 15K and the Hermes Cleveland 10 miler.

I won age group prizes in two of the 5Ks. A first and a third.

I won a prize in the Shamrock 15K.

The weather has been awful!! I have run in snow and rain.

I have run when it was freezing bulldogs (very cold).

The picture was taken after I came home from the Shamrock.

The other one is also at the Shamrock. I do not know who took it.

Do you remember that was the Big Snow of 2008!!

Every time I ran in a 5K my time got better.

It used to be over a half hour, 32 to 34 minutes.

Now I have gotten it to 25 minutes and 50 seconds.

Every time I ran in a half my time improved too.

Two and a half down to almost two..

Oh well, next time..

I have regarded all my races as training runs, except the Cleveland half.

I wanted two hours. But, never mind, I'll try again next week :).

I want to complete the Akron Marathon. I will be happy with a finish.

Initially.

I followed your plan from the start.

I will be there on the 28^th.

Have fun, stay safe!!

Niall.

Rain stories.

I have a "Maid of the Mist" raincoat that is given to tourists when they go on the Maid of the Mist boats at Niagara Falls. It folds up real small and can be tied around a person's waist when the rain stops. If my photo ever shows up on Brightroom, the blue thing wrapped around my waist is the Maid of the Mist.

I met a girl who told me that while running the Cleveland Half Marathon, she had to pass her parked car. She had a friend who took her car keys, so the girl would not be tempted to quit and just go to her car. Then.

The girl told me she ran the half in 2 hours and 3 minutes..

She was 2 minutes ahead of me.

VR Represented @ Cleveland

2008-05-21T20:16:00.010-04:00

There were lots of VR tech tees present at the Cleveland Marathon this past weekend...way to represent! If you're in one of these pics and want the original picture, send me an e-mail. Notice the new black tech tee with yellow print? Get one!

Congrats to all who ran in the 1/2 or full marathon!

Preparing for Cleveland

2008-05-12T06:42:00.005-04:00

Preparing for Cleveland

After spending a great deal of time and effort training for your event, you don not want anything to derail all of this preparation. As the date draws near, last minute details become increasingly important.

The week prior to the race

Your mileage 2 weeks before the race should be reduced by 25-50% from the previous week. The week before the race cut this mileage in half.
This is when doubts start to arise - did I train enough? You cannot make up training in the last 2 weeks. You will not de-condition while you are tapering. If you put in the training, you are ready.
Now that you have this free time, because you have decreased training, get extra sleep. Your body will really appreciate it. Even if nervousness precludes a sleep the night before the race, extra sleep during the preceding week will make up for this.
Make sure that you are well hydrated prior to the start of the race. Drink a lot of water during the week preceding the race.
Eat a high carbohydrate diet all week. This will help maximize your glycogen (energy) stores. Don't experiment with new foods this week.
Make sure that you have tried out the electrolyte drink that will be used during the race.
Review the map of the course. Visualize yourself cruising along the course, enjoying the trip.

The day prior to the race

Lay out the clothing that you will wear. Do not wear a new outfit for the race. A clothing tag can become a painful adversary very quickly.
Don't wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems).
Make sure that you have picked up your race number. Don't spend hours on your feet at the race expo. If possible, pick up your number early.
Don't eat too late at night and make sure that you are well hydrated.
Plan when you will leave, how you will get to the race and where you will park. You don't want to get lost prior to the race.
If you did not tolerate the electrolyte drink, which will be used during the race while training, plan on a source of calories - gel packets, gummy bears, carry a water bottle or camel back filled with favorite replacement drink. Friends along the course may be able to restock your supply.
Review the map of the course; know where water stops, aid stations and porta-johns are located.

Race day

Get up early. Plan on arriving at the start at least an hour before the race. You do not want to feel pressured for time before the race.
Take in some calories! Whatever worked prior to your long training runs is a good idea. Make sure that you are drinking water, too.
While getting dressed, lubricate any areas in which chafing has been a problem. If blisters or hot spots have been a problem, treat the site with Second Skin, moleskin, or whatever has worked during training. Don't forget to pin on your number and to tie your Champion Chip to your shoe.
No matter what the temperature is when you get up, chances are that it will increase during the race. In addition, you will generate a lot of heat while running. At the start of the race, you may wear old clothing that you can discard once you are warmed up; old socks work well on the hands. When you discard anything, do not throw it in the path of another runner.
Arrive at the start planning to find a line at the porta-johns. Since you have time to spare, there will be no need to panic.
Don't worry about a warm-up run. Walking from the car will loosen you up a little. You may want to do some easy stretching (if you are used to this).
Just before heading to the starting line, take off your sweats and check your gym bag. Now head to the start and situate yourself in an appropriate area in the pack. Don't worry about starting too slowly; it will give you a chance to warm up your muscles and save you from the agony of starting out too fast.
Make sure that you have secured whatever food and or drink that you are bringing with you.
You have worked hard to get here. Enjoy the adventure ahead.

During the race

Drink at every water station. Do not wait until you are thirsty - that is too late.
Start slowly; a fast start usually spells disaster. You can start running faster later in the race.
Finish with a smile on your face - someone may be taking your picture.

After the race

No matter what the result be proud of yourself.
Drink; even though you drank during the race, you will still be a little dehydrated.
Replenish carbohydrates. There is a 2-hour window following a hard effort, during which absorption of carbohydrates is enhanced. If you can't eat them, then drink them. A little protein mixed in improves recovery.
Keep moving after the race by taking a walk or a light jog. This will diminish a lot of the post-race stiffness. Stretch gently.
Put ice on anything that is sore. Apply for 15 minutes several times over the course of the day.
You may find that a massage is helpful for post-race stiffness.

VR Training Fall 2008 Kick Off - Weds May 28th at 7pm at the Hudson Library

2008-05-05T10:56:00.003-04:00

• Receive personalized training plans based on
your ability, goals, and lifestyle
• Stay motivated with seminars featuring crosstraining,
nutrition, and injury prevention
• Get the latest tips and features on running,
fitness, and training
• Group activities including scheduled group
runs
• Fully aided group runs for training group runs
greater than 16 miles
Training Group for all Levels and Abilities
Coaches range from sub 3 hour marathoners to those who just toe
the line to finish
Discounts at Vertical Runner
10% OFF Discount on footwear and accessories & 15% on apparel
and socks
Resources
• The Vertical Runner Message Board is a great resource for
Akron Marathon and Team Relay participants
• The Vertical Runner Website has an abundance of information
that you can use for training, such as our direct link to Dr.
Nilesh Shah and Summa Sports
• Free assessment at Human Potential Labs -
www.humanpotential-labs.com
Let VR Training help you prepare for your Fall Marathon!
Program Features
First Month of Training is FREE!!!
There is no obligation to the training group up
front. We want you to feel comfortable in our
training group so we invite you to give it a try!
Fees for Training Group (Includes Race Entry Fee)
$125 Marathon
$100 Half Marathon
Getting Started
Let us help you achieve your goals
Contact Us Today
eMail:vince@verticalrunner.com
Web: www.verticalrunner.com
Phone: 330.656.1176
Targeted Ohio events are the Akron Marathon & Half Marathon,
Towpath Marathon & Half Marathon, and the Columbus Marathon
& Half Marathon. Out of state marathons or ultra marathons are
fine too!!!
If you are interested in beginning to train in May, please answer
the following questions:
What is your targeted event?
What are your goals?
Have you had any past injuries?
Are there any health issues that restrict your training?
If so, what are they and have you been approved to train for the
event by a physician?
How many days of the week do you typically run?
Which days do you prefer to run?
Do you cross train?
If yes, what is the duration of time you spend cross training?
What days of the week do you cross train?
What is the longest event that you have participated in?
Was it a 5K, 10K, Half Marathon, Full Marathon?
When did you complete it and what was your finishing time?
What is your current weekly mileage?
What is your current long run?
Please email the answers to these questions to:
vince@verticalrunner.com

Michigan Trail Marathon & Half Marathon

2008-04-28T16:44:00.001-04:00

The weather was perfect…the trails were beautiful…and the performances rocked!

This is a tough race and everyone should be very proud!

For race results visit: http://trailmarathon.com/

Congrats to the following VR Training Group Runners in the Michigan Trail Marathon:

Vince Rucci: 3:27

Mel Bolgrin: 4:37

Melissa Cairns: 4:51

Chef Bill: 4:58

Denise Flores: 5:07

Tami Menssen 5:29

Danielle West: 5:30

Congrats to the following VR Training Group Runners in the Michigan Trail Half Marathon:

Robyn Cutler: 2:15

Kristi Gunyula 2:22

Kris Kelley 2:34

Sherry Carpenter: 2:41

Sean Wade 2:56

First 50K?

2008-04-24T10:51:00.000-04:00

So you have had your fill of road marathons and half marathons, and you are looking for something new and challenging. What will one do next? The easy answer to that question is a trail 50K. Believe it or not, a trail 50K is very attainable. If you can run a road marathon, you can do a 50K. This does not mean you should just jump into one tomorrow, but rather approach it with a set plan.
Step 1 in the plan is the proper way to train for a 50K trail race. For a 50K you will want to change up that marathon training program so that it incorporates trail running and hills. You will want to get your body accustomed to running at least 2-3 runs per week of 15 miles or more. In an ultra distance event many people will chose to walk the hills. You should get used to walking the hills in your training as well. Walking allows for the opportunity to recover, hydrate, and take in some gel or food. Your body must get use to the different stride, gait, and body positioning that you will use on the trails. Jumping over streams, rock, and roots, is a little different than jumping over the cup someone just threw down in front of you at a water stop in a marathon. Another important part that you will want to implement into your training is core strengthening. Crunches, sit ups, leg raises, side bends, and many other abdominal and core exercises will help you remain upright and strong on the trails.
Trail races are a lot different than road races. Aid stations can be distanced from one another for as much as 10 miles. This means you must be prepared and carry your own aid. For some this means carrying a hand held water bottle, while for other it may entail wearing a hydration pack. This brings us to Step 2 in the plan for success. How do I know what I need to drink and eat in a 50K? Well, this is different for everyone. Some people make their own personal concoctions. On the really hot days or long days out on the trails, one can always mix in some electrolyte pills. More options are to carry sports drink, plain water, energy gels, nutritional bars, or even a sandwich. The nice thing about a 50K is the smorgasbord of different types of eats at the aid stations. Almost all aid stations will have cookies, bars, sandwiches, fruits, trail mix, water, sports drink, and other amenities. At some 50K’s you can even have drop bags waiting for you at specific aid stations, so that you can get exactly what you may want or need.
Hence we arrive to Step 3 in the plan. DO NOT TRY ANYTHING NEW DURING A 50K! This could equal disaster. If you have not used it in training, then stay away from it. 50K’s are hard enough, so why would you want to bring stomach aches, cramps, or vomiting into the equation?
Step 4 is to remain positive, calm, and relaxed. This is just a long day out in the woods. Have fun and enjoy! All of the training has prepared you to do well on this day. Nothing can scare you, and nothing can throw you off of your plan. No matter how bad things may seem, there is no other option except to finish.
A great first 50K is right in your own backyard! The Buckeye Trail 50K takes place in January and July in the Cuyahoga Valley National Park. On this day it is just you and the trail. Plus some of the best folks on earth working the aid stations and making sure you make it through to the finish.
For more information on the Buckeye Trail 50K, or for more information on training, contact Vince at vince@verticalrunner.com

Saturday Morning Trail Run: 6:30am

2008-04-22T20:21:00.006-04:00

With many either tapering to a May 3rd/4th event (ie: Flying Pig Marathon, Green Jewel 50K, 100K), running a marathon this weekend (ie: Michigan Trail Marathon), or recovering from the Boston Marathon this past Monday, we're going to mix things up a bit for Saturday.

A trail run is a GREAT way to recover as it works your legs so dynamically in every direction and also serves as a great running surface to recover on. Here's the course for Saturday:

12.5-13 mile loop covering the Buckeye Trail, Brandywine Trail, and Towpath

Note: if you need more miles, you can run early or run more later

This course is essentially the Winter BT50K course (minus the Towpath portion)

Lock 29 Start @ 6:30am

Head out to Route 303 and take old brick road up to the Pine Lane Trailhead

Take Buckeye Trail to the Boston Store (restrooms/water)

Leave Boston on Towpath (north), turn right to the Hostel and pick up Brandywine Trail to the Brandywine Falls (this trail is a loop and will return you to the Stanford Hostel)

Arrive back at the Boston Store

Follow Towpath (south) back to Lock 29

Entire route is about 12.5 - 13 miles and should take 2hrs to 2hrs, 45min depending on pace.

If you are new to the trails, be sure to speak up at 6:30am and let us know!

If you ever carry a camera and haven't run these trails before, this would be a good time to snap some pics as everything is coming in bloom right now for Spring. As always, don't forget to hydrate and eat along the way.

Link to Brandywine Falls trail map

Link to Buckeye Trail map...and others

MI TRAIL MARATHON

2008-04-21T22:35:00.001-04:00

We will meet at Paesano's Italian Restaurant (Great Cornbeef & Cabbage!!) at 3411 Washtenaw Ave. at 7:00pm for dinner.
http://maps.yahoo.com/map?q1=3411%20Washtenaw%20Ave.%2048104&mag=5&ard=1#mvt=m&lat=42.230395&lon=-83.64749&mag=5&zoom=14&q1=3411%20Washtenaw%20Ave.%2048104&gid1=16173038
I am making reservation Wedsnday Morning please email me TUESDAY to let me know if your eating with ME!!!!

We will be checking into the hotel after dinner (approx. 8:00 or 8:30pm.) John & Melissa will check in earlier in the day to have all the rooms ready.
BEST WESTERN
Phone: 5175482900

1500 Pinckney Road, Howell, Michigan, 48843-8825, US
http://maps.google.com/maps?ie=UTF8&q=1500+Pinckney+Rd,+Howell,+MI+48843,+USA&ll=42.587119,-83.933508&spn=0.007078,0.014312&z=16&iwloc=addr

MI Trail Marathon http://maps.google.com/maps?q=8555+Silver+Hill+Rd,+Pinckney,+MI&hl=en&ie=UTF8&ll=42.409833,-83.964043&spn=0.007098,0.014312&z=16&iwloc=addr
April 26, 2008. We reserved 5 Rooms with two queens in each room.
Room One: Denise, Sherry, Kristi Room Two: Melissa, Robyn, & Kris Kelly. Or one can move to room 4.Room Three: Mel & Todd, Mr. Rucci
Room Four: Tami & Danielle
Room Five: Chef Bill & John

Fee's for the rooms will be divided bewteen all of us
Any questions email or call Chef Bill 330-338-3175

Saturday Group Run Extra Info...

2008-04-15T13:48:00.001-04:00

Run starts at 6:30am

Distance options are 15 & 20 Miles, but the route can be run as an out and back for a shorter run